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I’ve seen the same thing over and over again – somebody in the corner of the gym doing hundreds of sit ups and/or crunches till they can’t breathe, thinking this is an optimal way to build six pack abs. I’ve got news for you everyone…it’s not!

Abs should be treated in a very similar fashion to every other muscle in your body, until near failure, with weight where possible, but most importantly, with progression.

I’m going to take you through 5 great, tried and tested Ab exercises so you can make the most out of your time in the gym and achieve that elusive six pack you’ve been desiring.

Six-pack muscles

Without going into too much scienc-y detail, the 2 you need to be concerned with are the:

– Rectus Abdominis

– External Obliques

The below exercises will utilize one more than the other but using all the below exercises in conjunction with each other, they will build a well-rounded and muscular set of Abs.

1) Cable Crunches

Set yourself up in front of a high pulley cable machine with a rope attachment, kneel down with shoulder width stance.

a) Grab the rope and lower it until your hands are placed beside your head.

b) With your hips flexed, straighten your back and this will be your starting position.

c) Keep your hips locked into position and flex your waist towards the ground whilst your elbows move towards your thighs, contract for a second at the bottom.

d) Return back to the starting positing and this counts as one rep.

2) Russian Twists

a) On a decline bench or on the floor with something holding your feet down, grab a weight (start light) and extend your arms till almost straight.

b) Sit up and create a v angle with your thighs and upper body, this will be your starting position.

c) Twist your torso to one side until the weight is level with your bottom, return to the middle, turn to the opposite side, return to the middle and this is one rep.

3) Hanging Leg Raises

a) Hang from your arms on a chin up bar, extend your arms full length and straighten your body fully.

b) Exactly like the dragon flags, swing your feet up towards your head whilst keeping your legs and back straight, making sure the movement is coming from your hips and you come do a 90 degree angle.

c) Slowly and as controlled as possible, bring your legs back down till your body is almost straight.

4) Dragon Flag

a) Lie on a decline bench and grab either the handles or the edge behind your head and pull tightly to tense your body.

b) Exactly like a normal leg raise, swing your feet up towards your head whilst keeping your legs and back straight, making sure the movement is coming from your hips and you come do a 90 degree angle.

c) Slowly and as controlled as possible, bring your legs back down till your body is almost straight.

5) Plank

a) Get yourself into the same position as a press up, bend your elbows so they’re at a 90 degree angle and your weight is on your forearms.

b) In this position, hold it as long as possible. Keep your core, your abs and lower back tensed and strong.

c) Weight can be added to your lower back when you get stronger.

Take home message

I hope this helps make your mid section pop with muscularity!

Please keep us updated on social with how you get on and your thoughts on this training regime!